キノ・マクレガ―のインスタグラム(kinoyoga) - 6月17日 01時42分

#yogatutorial
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Vrschikasana is a scorpion handstand that requires both strength and flexibility. Many people have a hard time touching their feet to their head, even if they’re strong and flexible. With good technique, alignment, practice and patience you’ll get there.
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Tips:
1. Start off with your vertical line. The more flexible you are, the more important this is. If you're naturally bendy it can be too easy to just flop over into your backbend. Doing a backbend while balancing on your arms requires as much if not more structural integrity than doing a normal backbend.
2. Lift and create space between all the joints of the spine. Maximize this sense of spaciousness by sending the chest forward and up and the feet forward and away from the center of the body.
3. Avoid squeezing the glutes or hamstrings. If you just bend your needs to get the tips of the toes to the head you may end up tightening the butt and overactivating the hamstrings. Instead engage the muscles of the back and root down into your hands. Lead forward with your knees to keep a sense of elongation.
4. The goal isn't actually to touch the feet to head. Focus on articulating a dynamic extension of the spine. The challenge is learning how to facilitate entry into each joint from a place of integrated strength. The goal is to strengthen and lengthen the whole body.
5. Head up. I can't say this enough. If you don't keep the head up it will be hard to recruit the upper back and way too easy to hinge in the lower back. Upper back flexibility distributes the work of the backbend throughout the entire back instead of relying on only the lower back and also allows you a deeper, fuller breath.
6. Fall. Learn how to safely fall into Urdhva Dhanurasana. This will help get over the fear.
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Watch the full length free tutorial on YouTube:
https://youtu.be/lZ57D1wUt_c
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Handstands like this can be really hard! If you have no idea where to begin join my new handstand challenge (starts July 1) and get FREE access to 14 all new videos:
https://omstars.com/challenges/handstandmechanics
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#handstand #vrschikasana #bestrong #yoga #handstandmechanics

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